Started sub 45 for the first time

[virtual runner]

how you feeling between the runs VR?

recovering well and getting strong?

TheEd

Actually yes Feeling very good and strong.

Though I have a big problem with air pollution in these winter months.

[virtual runner]

Build up period DAY9 (Had to cancel this run to extremely high air polution)


Build up period DAY10 (1hr at ease through out)

Distance: 10.74 km
Time: 1:00:01
Avg Pace: 5:35 min/km
Avg HR: 144 bpm

Build up period DAY11(I took rest this day instead of day 11)

Build up period DAY12(5 x 8min paced at 75% effort)

1 8:00.0 5:22 163 187(Hr monitor went crazy in the start of run)
2 2:00.0 5:57 151 159
3 8:00.0 5:07 159 166
4 2:00.0 6:06 153 164
5 8:00.0 5:01 159 164
6 2:00.0 6:07 153 165
7 8:00.0 5:01 161 166
8 2:00.0 6:05 153 162
9 8:00.0 5:09 162 167
10 2:00.0 6:33 157 168

Build up period DAY13(40 to 50min over rolling hills)

Distance: 9.00 km
Time: 53:22
Avg Pace: 5:56 min/km
Elevation Gain: 143 m
Avg HR: 152 bpm
Max HR: 170 bpm

[TheEd]

nice fartlek session

:ok:

TheEd

[virtual runner]

How long does build-up period lasts?

[TheEd]

3 to 6 weeks your call

over the festive season it could pay to simply run with it till into the New Year and it depends when you want to be ready for your events

at the end of the 1st Build-up cycle, you can still run a 4k time-trial for assessment

hope this helps

TheEd

[virtual runner]

3 to 6 weeks your call

over the festive season it could pay to simply run with it till into the New Year and it depends when you want to be ready for your events

at the end of the 1st Build-up cycle, you can still run a 4k time-trial for assessment

hope this helps

TheEd

:great:

I think I will do 3 more weeks build-up. So I do 4k trial this saturday? Then what about thursday and friday?

[TheEd]

apologies, by now you must be through it .. remem for the future, you can do 20 to 30 minute easy runs when not sure .. then 30 to 40 minutes

and, as you get stronger, this can move to 1hr runs

TheEd

[virtual runner]

Nevermind

I skip the 4k trial. Hope that`s not problem.

Here`s this week sessions.



Build up period DAY14 (1hr at ease through out)

Distance: 10.00 km
Time: 1:01:01
Avg Pace: 6:06 min/km
Avg HR: 144 bpm

Build up period DAY15(rest)


Build up period DAY16(1hr at ease through out)

Distance: 9.94 km
Time: 1:00:01
Avg Pace: 6:02 min/km
Avg HR: 143 bpm


Build up period DAY17(1hr at ease through out)

Distance: 10.39 km
Time: 1:00:01
Avg Pace: 5:46 min/km
Avg HR: 143 bpm


Build up period DAY18(5 x 8min paced at 75% effort)

1 4:01.4 6:00 140 151 (warm-up)
2 8:00.0 5:02 162 165
3 2:00.0 6:21 154 164
4 8:00.0 4:51 164 169
5 2:00.0 6:17 157 168
6 8:00.0 4:52 164 168
7 2:00.0 6:58 154 167
8 8:00.0 4:51 165 172
9 2:00.0 6:13 158 169
10 8:00.0 4:46 168 173
11 2:00.0 6:35 162 171


Build up period DAY19(rest)


Build up period DAY20(40 to 50min over rolling hills)

Distance: 14.00 km
Time: 1:25:34
Avg Pace: 6:07 min/km
Avg Speed: 9.8 km/h
Elevation Gain: 289 m
Avg HR: 148 bpm
Max HR: 167 bpm

[virtual runner]

HAPPY NEW YEAR THEED! :jive::jester:

I started cycle2 of build-up period. Had some problems due the flu I got during the week :taped:



Build up period DAY21(1hr at ease through out)

Distance: 9.85 km
Time: 1:00:01
Avg Pace: 6:05 min/km
Avg HR: 135 bpm
Max HR: 141 bpm


Build up period DAY1 CYCLE2(Had to take rest.felt tired and leg stiffed)


Build up period DAY2 CYCLE2((1hr at ease through out)

Distance: 10.43 km
Time: 1:00:02
Avg Pace: 5:45 min/km
Avg HR: 145 bpm
Max HR: 151 bpm


Build up period DAY3 CYCLE2(again rest. start of getting sick. something like flu)


Build up period DAY4 CYCLE2((1hr at ease through out) - I ran this one sick and only managed 45min

Distance: 7.22 km
Time: 45:00
Avg Pace: 6:15 min/km
Avg HR: 147 bpm
Max HR: 156 bpm

Build up period DAY5 CYCLE2(Easy hills) - Sick again.

Distance: 9.00 km
Time: 52:37
Avg Pace: 5:51 min/km
Elevation Gain: 119 m
Avg HR: 154 bpm
Max HR: 170 bpm

Build up period DAY5 CYCLE2 (easy 75min) - Feeling better


Distance: 12.69 km
Time: 1:15:02
Avg Pace: 5:55 min/km
Avg HR: 141 bpm
Max HR: 149 bpm

[TheEd]

even with the drop off with feeling poorly, you seem to be coming along quite nicely

hope things become smoother from now going forward

TheEd